Avg HR
138 BPM , 69%
Max HR
185 BPM , 92.5%
Route
Søndagstur med kaffe
Distance
70.2 km
Ascent
914 m (13.0 m/km)
Descent
913 m
Min altitude
6 m
Max altitude
221 m
Start time
9:54 a.m.
Date
Sept. 18, 2011
Max Speed
61.7 km/h
Calories
3141 kcal (0.4 kg bodyfat)
Avg Pedaling Cadence
79 RPM
Avg Cadence
68 RPM
  • Max Cadence
    246 RPM
  • Avg Pedaling Power
    197 W 62.7% FTP
    Avg Power
    171 W
    Normalized Power
    226 W
    Intensity Factor
    0.72
    TSS
    140
    Max Power
    1228 W
    xPower
    211 W

    xPower is an alternative to normalized power.

    It's using a 25 sec Exponentially Weighted Moving Average instead of 30 second moving average to Address Variability:

    A 30 second moving average (30s MA) does not account for the fact
    that physiologic response to stress decays with an exponential rather than linear time
    course. A logical / intuitive solution would be to address this with an algorithm that
    provided an appropriate decay pattern. Theoretically, an exponentially weighted moving
    average should provide a more realistic model. (This was in fact the initial basis for the
    development of the xPower and BikeScore algorithms.) We selected a 25 second
    exponentially weighted moving average (25s EWMA) based upon the fact that this should
    track consistently with oxygen kinetics.


    A comprehensive explanation of BikeScore/xPower can be found here: http://www.physfarm.com/bikescore.pdf

    BikeScore is a trademark of Dr. Philip Friere Skiba, PhysFarm Training Systems LLC

    Relative Intensity (RI)
    0.7
    BikeScore

    BikeScore is a proprietary unit designed to measure the overall training stress incurred by the athlete during any training period.

    A 30 second moving average (30s MA) does not account for the fact
    that physiologic response to stress decays with an exponential rather than linear time
    course. A logical / intuitive solution would be to address this with an algorithm that
    provided an appropriate decay pattern. Theoretically, an exponentially weighted moving
    average should provide a more realistic model. (This was in fact the initial basis for the
    development of the xPower and BikeScore algorithms.) We selected a 25 second
    exponentially weighted moving average (25s EWMA) based upon the fact that this should
    track consistently with oxygen kinetics.

    It was was developed by Dr. Phil Skiba. A comprehensive explanation of BikeScore can be found here: http://www.physfarm.com/bikescore.pdf

    BikeScore is a trademark of Dr. Philip Friere Skiba, PhysFarm Training Systems LLC

    122

    Heldags med Matz og Evensen. Avstikker opp Trolla sånn for gøy for noen, til protest fra andre. Kaffe og sjokkis i høstsola på Rye, med detour til Klæbu og et kort stykke scooter-pace mot slutten. Skoj.

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    • Andreas Bach writes:

      Heldags med Matz og Evensen. Avstikker opp Trolla sånn for gøy for noen, til protest fra andre. Kaffe og sjokkis i høstsola på Rye, med detour til Klæbu og et kort stykke scooter-pace mot slutten. Skoj.


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    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    09:54, 0.0 km 02:42:21 70.2 km +718/-580 m 24.0 km/h 173 W 55.1% 2.0 W/kg 709 W 68% 79 RPM 246 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 1 hour 19 minutes 25 seconds 48.9%
    2 (55% - 75%) 40 minutes 36 seconds 25.0%
    3 (75% - 90%) 22 minutes 35 seconds 13.9%
    4 (90% - 105%) 12 minutes 9 seconds 7.5%
    5 (105% - 121%) 6 minutes 32 seconds 4.0%
    6 (121% - 150%) 2 minutes 55 seconds 1.8%
    7 (150% - 1 minute 48 seconds 1.1%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 27 minutes 33 seconds 17.0%
    1 (60% - 72%) 1 hour 35 minutes 28 seconds 58.8%
    2 (72% - 82%) 34 minutes 14 seconds 21.1%
    3 (82% - 87%) 3 minutes 43 seconds 2.3%
    4 (87% - 92%) 4 minutes 59 seconds 3.1%
    5 (92% - 97%) 3 seconds 0.0%

    Percentage of time spent in different HR, colored by zones

    Power distribution

    Cadence distribution

    Speed distribution

    Name Start Length Ascent % Duration Speed Avg power Est power W/kg VAM Category Avg HR
    Omkjøringsveien 0.4 km 0.8 km 55 m 6.5 % 03:23 15.0 km/h 312 W 296.7 W 3.6 W/kg 975
    5
    79%
    0.4 km 0.9 km 59 m 6.3 % 03:44 15.1 km/h 308.0 W 288.8 W 3.5 W/kg
    5
    80%
    Trolla opp 13.1 km 1.3 km 119 m 9.4 % 06:18 12.1 km/h 319 W 326.6 W 3.6 W/kg 1133
    4
    85%
    Ryebakken 25.6 km 2.3 km 97 m 4.2 % 34:26 15.2 km/h 219 W 208.1 W 2.5 W/kg 169
    4
    68%
    26.3 km 2.5 km 90 m 3.6 % 09:12 16.5 km/h 225.2 W 202.0 W 2.6 W/kg
    4
    68%
    35.2 km 3.1 km 62 m 2.1 % 08:46 20.9 km/h 189.6 W 187.9 W 2.2 W/kg
    5
    66.5%
    47.4 km 1.7 km 63 m 3.6 % 07:10 14.6 km/h 196.4 W 176.9 W 2.2 W/kg
    5
    69%
    52.8 km 0.8 km 44 m 5.6 % 03:38 13.0 km/h 234.6 W 222.6 W 2.7 W/kg
    5
    73.5%
    Litjugla 52.8 km 0.6 km 43 m 7.2 % 03:04 11.7 km/h 252 W 248.3 W 2.9 W/kg 841
    5
    74.5%
    63.2 km 2.0 km 60 m 3.0 % 06:17 19.4 km/h 208.8 W 216.4 W 2.4 W/kg
    5
    72%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 1176 W 13.4 W/kg 66.4 km 68 m +0 / -0 m
    10 seconds 1067 W 12.2 W/kg 66.4 km 137 m +1 / -0 m
    30 seconds 619 W 7.1 W/kg 67.1 km 423 m +4 / -0 m
    1 minute 470 W 5.4 W/kg 66.4 km 857 m +3 / -4 m
    4 minutes 350 W 4.0 W/kg 13.5 km 719 m +81 / -0 m
    5 minutes 334 W 3.8 W/kg 13.1 km 996 m +98 / -0 m
    10 minutes 262 W 3.0 W/kg 11.3 km 3021 m +138 / -28 m
    20 minutes 218 W 2.5 W/kg 26.3 km 7051 m +138 / -44 m
    30 minutes 205 W 2.3 W/kg 26.3 km 10.6 km +205 / -67 m
    1 hour 187 W 2.1 W/kg 26.3 km 22.6 km +371 / -185 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 61.4 km/h 69.1 km 85 m +0 / -3 m
    10 seconds 61.0 km/h 69.1 km 169 m +0 / -8 m
    30 seconds 59.0 km/h 68.8 km 491 m +0 / -25 m
    1 minute 53.6 km/h 68.8 km 894 m +1 / -39 m
    4 minutes 44.4 km/h 49.7 km 2960 m +3 / -107 m
    5 minutes 42.6 km/h 49.3 km 3548 m +4 / -118 m
    10 minutes 37.5 km/h 56.6 km 6245 m +10 / -82 m
    20 minutes 33.3 km/h 56.6 km 11.1 km +90 / -130 m
    30 minutes 32.6 km/h 53.6 km 16.3 km +132 / -209 m
    1 hour 28.6 km/h 41.4 km 28.5 km +309 / -399 m